Useful hints on the swiss cycling marathon

Preparations
Make sure that you are well-trained when you start at our long-distance rides.
The training distance should be about ten times the competition distance to make sure that you can get through the competition without any problems .
If you don't intend to go for your limit 1'500 kms training may be enough for the marathon over 300 kms. For the marathon over 600 kms you should at least have be ridden 2'500 kms.
If you intend to finish as one of the best or if you want to qualify for the RAAM (Race Across AMerica) you should have done at least 6'000 or even better 10'000 kms.

The last week before the marathon
We would advice you to ride a longer distance (150 - 250 kms) before the marathon to prepare your body for the following strain (a week before the marathon). The last days before the marathon should be used to relax. It isn't helpful to make an effort in training then.
Enough sleep, no alcohol and a carbohydrate rich diet are the most important things to be in optimal state for that special day.

During the marathon
It isn't possible to win a marathon on the first kilometres but it is possible to loose it on the first kilometres!
If the champions start with high speed don't try to follow them if that could strain yourself.
Organize your strenght. If you start too fast you may collapse after some kilometres or at he first climbs.
Don't think about the whole distance at once, just concentrate on the next stage. So that your goal is always within reach. Plan as many short breaks as you need according to your physical condition.

Catering
Don't do experiments with your diet while the last days before the marathon. Eat what you like and what you're used to.
You may get enough food at our checkpoints. Don't forget that your body uses a lot of calories. Make sure that you give them back by eating enough.
Always carry some reserve food in your shirt.
If the temperature are very high you should drink at least 1.5 lt between two checkpoints. Drink some additonal liquid at each checkpoint.
You can see a fountain situated at the street in most town in Switzerland, so there shouldn't be a lack of water.

Equipment
Check your bike before the marathon. Change worn-down tyres, fault brake blocks and chains which are out of shape.
During the night or if the weather is bad it can be very cold especially on passes. Those who intend to ride during the night should take long trousers and a windjacket or rainjacket with them. It is advisable to take gloves and waterproofed shoecovers with you if the weather forecast is bad.
During the night each bike must be equipped with working lights. Don't forget to take spare batteries with you. A headlamp can be helpful to read the signposts.
The equipment is only complete with ointment for the bottom, massage oil and suntan lotion!
A waterproofed bag may protect the Roadbook, the passport and the purse against sweat and rain.

Support vehicles
A support vehicle is compulsory for the relay teams to transport the previous rider.
For all other categories a support vehicle isn't necessary. We will carry one piece of luggage and the sleeping bag for each rider to the overnight stay (at 300 kms) and back. Food and drink are available at each checkpoint.
The support vehicle shouldn't hinder the regular traffic.
The support vehicle should wait about 15 mins after your start before it parts. After another 15 mins it should catched up with you. If everything is all right the supprt vehicle should drive another 15 mins then look out for a parking place and wait for you. After another 15 mins you will catch up with it. If your support vehicle drives like this you'll see it once each half hour. This will be the safiest possibility for you and your support team!

Traffic regulations and Safety
The traffic regulations are in force for everybody! Normally the traffic lights will stay red for about 30 second. If you pass by even through they are red you may find yourself in the hospital.
Show consideration for other road-users. Make use of the cycleways. Carry a helmet.
Make sure that you are visible during the night. Wear luminos gaiters and put reflecting stripes at your shirt or jacket. If the support vehicle drives directly behind you, you are not visible by overtaking cars!

Drafting
Drafting makes the course much easier for you, but it has to be trained in advance.
Bigger grups of riders are dangerous on non-blocked roads. Groups with 4 to 10 members are the optimum.
To drive too close behind each other is dangerous. There should be a space of at least 30 cms between the wheels. You shouldn't ride in a straight line but a bit staggered.
Ride in a steady way. Start slowly after crossings or sharp bends so that also the driver at the end don't has to spurt.
The leading rider is responsible for the rest of the group. Warn in time at traffic lights, at crossings, before parked cars and before railways.
If you are the leading rider: try to lead for a longer time (2 to 3 mins) make way by going to the left and let the others overtake you on the right.

Planning
Study the route and the route profile. Organize your time and make your own timetable. A few hours of sleep in the middle of the course may give you the necessary recovery.

Health
Listen to your body. Many marathon sportsmen suppressed troubles by taking pain-killers. Pain is a warning signal of the body and shouldn't be suppressed or ignored. Taking pain-killers while making an effort can cause lasting damage.
If you fall ill with fewer within two weeks before the ride you should see a doctor. Ask him if it is advisible to start at the marathon for you. If your doctors doesn't allow you to start start and gives you an evidence you will get back your starting fee as mentioned in the regulations.